Just because it was a good one…
Bent Over Rows
9/7/5/3/5/7/9 with 30/35/40/45/45/40/40kg
Chest Press
9/7/5/3/5/7/9 with 30/35/40/45/45/40/40kg
Pull Ups (assisted) followed by Thrusters
21/15/9 with (30kg up to 35kg for 9)
5 Front Squats / 10 Thrusters / 20 Back Squats
x 5 with 30kg
Thank you to @rickylong42 for the workout. You can get ideas for workouts in his Facebook Training Room https://www.facebook.com/groups/243767835762478/
Heather Sherwood Fitness 